Photo: Cod-dle yourself this summer

Preparing Mushroom & Miso Cod en Papillote from (Credit: Melody Fury)

By: Theresa Beer, Communications Specialist

Cod is a versatile, moist, mild-flavoured white fish that's high in protein, low in fat and contains essential amino acids and minerals. Often sold as skinless and boneless fillets, Alaskan Pacific cod is available year round.

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More than two-thirds of the world's Pacific cod supply comes from Alaska. Pacific cod are good reproducers but, because their numbers can fluctuate greatly, stocks require careful monitoring to keep fishing within sustainable limits

Ask for SeaChoice's "best choice option" — cod caught in Alaska by bottom longline, jig or trap. At least part of this fishery is certified as sustainable under the Marine Stewardship Council. Trawl-caught Pacific cod — more common in the Canadian Pacific — has "some concerns," but the fishery is well managed. If buying Atlantic cod, make sure it's from a sustainable fishery.

Cod is popular in many regions of the world: dried salt cod, or bacalao, is eaten throughout Portugal, Spain and South America. Pre-refrigeration, well-salted and dried cod was hugely popular as it would rarely spoil. Some prefer the stronger flavour of the dried or salted fish that's restored through soaking to the fresh alternative.

Mushroom and miso cod en papillote*

Serves two
Ask for Pacific cod (AKA grey or true cod) caught using a trap, pot or longline.
  • 2 cod fillets
  • 1 small eggplant or a few baby eggplants
  • 2 servings of your favourite mushrooms
  • 1 bunch green onions
  • Parchment paper


  • 30 ml (2 tbsp) white miso paste
  • 15 ml (1 tbsp) mirin
  • 10 ml (2 tsp) light soy sauce
  • 5 ml (1 tsp) maple syrup
  • 2/5 ml (1/2 tsp) sesame oil

This mid-week meal can be prepared in just 20 minutes. Get the fish in the marinade before you head out to work in the morning. It'll be thoroughly infused with flavour by the time you return!

Combine all of the marinade ingredients in a shallow dish and add the cod. Cover and refrigerate.

When you get home, remove the marinated fillets from the fridge so they can come to room temperature while you prepare the other ingredients.

Cut up the vegetables. Layer the eggplants and green onion on the parchment paper — use enough parchment so you can fold everything up inside it. Place the fish over those and top it all with the mushrooms. Wrap everything up, and bake it in the oven at 200 C (400 F) for 12-15 minutes. Enjoy with a side of steamed Japanese rice.

*En papillote is a method of folding or wrapping food in parchment paper for baking.

Recipe and photo courtesy of SeaChoice ambassador Melody Fury, a Vancouver-based food blogger and the founder of Vancouver Food Tour. Visit for the original recipe and a step-by-step photo guide.

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April 28, 2014

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